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1.5.14 For time: Row 1000m, then 21-15-9 Thrusters 40/30 KBS Chest to floor push ups

#CrossFit #push ups #row #Thrusters #WOD

29.4.14 A/. 6 Rounds for load 1 snatch 4 OHD Squats B/. 10 minute partner AMRAP 10 snatches 35/22.5 Am rep Ring Dips

#CrossFit Rydalmere #ring dips #Snatch #WOD

28.4.14 filthy fifty 50 reps of each exercise for time: Box jumps 24" Jumping pull ups KBS 24/16…

25.4.14

24.4.14 ‘LEADING FROM THE FRONT’ HERO WOD BAIRD To commemorate ANZAC Day we will be doing hero WOD "Baird" - work hard - work fast and use the minutes rest to reflect on all those who gave the ultimate sacrifice to enable our lives as we know them today.

#BAIRD #CrossFit Crash #Crossfit rememberance wod #CrossFit Rydalmere #Deadlifts #Hero WOD #lateral bar burpees #Lest we forget #pull ups

23.4.14 "Kelly" 5 rounds for time of: 400m run 30 box jumps 24/16" 30 wall balls 10/6kg

#box jumps #CrossFit Crash #crossfit silverwater meadownank ostlands dundas rydalmere telopea ermington #kelly #Run #wall balls #WOD

22.4.14

1/. 20 minutes to establish 1 RM Clean & Jerk (Squat clean)

2/. EMOM – 10 minutes 5 clean & jerk @ 60% 1 RM

Power clean, muscle clean, push jerk or split jerk but hold onto the bar.

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#clean & Jerk #crossfit crash daily wod #CrossFit Rydalmere #Dundas #ermington #silverwater #WOD

Easter training hours

Happy Easter Crew

Sessions as normal today so train hard before the rabbit spoils your toil.

Friday – closed Saturday – Open as per scheduled Sunday & Monday – closed

Looking for something to do then try some yoga moves courtesy of the Easter Bunny.

Happy Easter.

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#CrossFit Crash #easter training

17.4.14 A/. 10 Minute EMOM 1 Power Snatch 1 High Hang Snatch 1 OHD Squat 1 Snatch Balance…

#Burpees #CrossFit #CrossFit Crash #CrossFit Rydalmere #Snatch #WOD

16.4.14 A/. 10 minutes to work up to a max height Box Jump B/. 20 minute AMRAP of:

#box jump #CrossFit Crash #Crossfit Parramatta #Deadlift #Dundas #Group fitness Rydalmere Telopea Ermington Oatlands Meadowbank Parramatta #personal training parramatta #WOD

15.4.14 A/. Mobility Arm bars, reverse pancake to pancake stretch, bridges. B/. Metcon 1. 21-15-9 reps for time of:

#Crossfit for fitness #Crossfit Newington #crossfit Oatlands #Crossfit Silverwater #crossfit west sydney #Kettlebell WOD

14.4.14 A/. 3-3-3-3-3 Overhead Squat B/. Metcon 50-40-20-20-10 double unders with a 200m run buy in per round.

#Crossfit Parramatta #CrossFit Rydalmere #metcon #Ohd squat

Community Showcase Update - Friday 11 April 2014

Community Showcase Update – Friday 11 April 2014

Community Showcase Update Friday 11 April 2014 I just wanted to give you an update about tomorrow’s community showcase at Cup & Spoon.

Regardless of the weather there will be a representative from CrossFit Crash there to answer all you questions and show you what we do via flyers and a big photo display.

If it is raining in the morning or floods through the night then we will hold all of the…

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11.4.14 WOD 11.4.14 Row 1000 m 30 Bench Press @ 80% BW Row 750 m 20 Bench Press @ 90% BW…

#bench press #community fitness #community showcase #crossfit community #crossfit wod #fitness #group fitness parramatta #Group fitness Rydalmere Telopea Ermington Oatlands Meadowbank Parramatta #row

A/. 40/40 challenge 1 RFT 40 Ring Push ups & 40 Dead Ring Rows Straps at neutral. B/. 20 min… A/. 40/40 challenge 1 RFT 40 Ring Push ups & 40 Dead Ring Rows Straps at neutral.

#CrossFit Crash #CrossFit Rydalmere #Group fitness Rydalmere Telopea Ermington Oatlands Meadowbank Parramatta #gymnastics wod #personal training parramatta #straps #Suspension training #WOD

9.4.14 5 Rounds for time of: 3 times through: 5 DB Split Cleans - 5 Pull Ups…

#CrossFit Crash #CrossFit Rydalmere #Group fitness Rydalmere Telopea Ermington Oatlands Meadowbank Parramatta #WOD

8.4.14 A/. 10 min EMOM 1 x Power Clean - 3 x Front Squats For Load B/. Team Metcon…

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